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Category Archives: insomnia

10 Tips to Help Your Baby Fall Asleep

It is well known that babies are the cause of many sleepless nights for new parents. It is important for babies to get their rest, but it is important for parents as well. Without a good night’s sleep, parents are not as alert or focused as they need to be in order to attend to the demands of a new child. Here are 10 tips to help your infant fall asleep:

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Teach your baby the difference between day and night. During the day it is light out, there are activities and noises, and everyone interacts with each other. During the night it is dark out, quiet, and everything is still. When bedtime is approaching, dim the lights and speak softly to let your baby know that you are transitioning into night and it is time to sleep.

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Set up a routine or schedule that you and the baby follow when you are getting ready for bed. It can be as simple as a bath, followed by a feeding, and finally a lullaby. Whatever it is, follow the same routine every night and the baby will naturally start to respond to the schedule.

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Increase the frequency of feedings when it is getting closer to bed time. The baby will sleep better and longer with a full belly! It also helps to give babies a soft massage to sooth them after eating and help them transition into sleep.

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As with adults, exercise is a great way for your baby to sleep well. Since infants are limited when it comes to activities, exercise can consist of laying on their bellies and kicking their arms and legs or crawling (depending on age).

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Hold your baby close to you and gently rock him or her back and forth. This will help nurture the parent/child bond while helping the baby fall asleep. Another similar method is to purchase a baby swing, which they can actually stay in while napping instead of moving them once they fall asleep.

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White noise can be very effective and soothing for a baby. People use a variety of softer sounds, varying from chirping birds to rushing water to the simple whir of a fan, as long as it is not loud enough to wake the baby.

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One of the harder tips for parents to follow is to not respond to every cry or noise that the baby makes. Wait a minute to see if the crying persists, because sometimes they are just fussy and will fall asleep on their own. If the babies need something, they will continue to cry for more than a minute. You can end up interrupting their sleep when you check on them, when otherwise they would have fallen back to sleep unaided.

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Pretend to be asleep while laying down with your baby. Close your eyes and breathe deeply, imitating sleep patterns. The baby will pick up on this and begin to doze off as well. Who knows, maybe you will catch a nap in the process!

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Keep the baby’s room cooler at night than you do during the day. With the use of a fan or air purifier, you can keep the room cooler while also creating white noise.

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The final tip is to give the baby a conducive sleeping environment. Babies tend to feel safer in a semi-enclosed area such as a crib or bassinet. Click on the link below to check out OMI’s Innerspring and Latex Crib Mattresses and give your baby the healthiest and safest sleeping surface possible.

http://www.omimattress.com/Children.php

Insomnia: Causes and Effects

Everyone has had a sleepless night here and there, whether it is because of an exciting event the next day or one too many cups of coffee. For one-third of Americans, insomnia is a nightly problem that affects their daily lives.

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There are a variety of causes that can be attributed to this problem. For some it can be caused by stress at home or work, a change in location, depression, anxiety, or certain medical conditions. For others it may be about sleep habits and environment. Some people eat poorly and too late in the day, others do not have a steady sleep schedule, and most have an unsupportive and uncomfortable mattress.

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There are many long-term effects that can result from insomnia. It can slow reaction times, result in poor performance at work, or cause weight gain or loss, irritability, anxiety, or depression, and it may put you at a higher risk for high blood pressure, heart disease, and diabetes.

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A proper environment and schedule are key to getting great sleep, night after night. Setting up a sleeping and eating schedule can dramatically help with insomnia. Eat healthy foods earlier in the evening and make sure to give yourself a dedicated 8 hours of sleep per night. Also it is important to have a comfortable and supportive mattress. This will help to keep you from waking in the night from aches and pains. For more serious or continual insomnia cases, please seek help from a doctor.

Allergy Season

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Spring is here, the flowers are in bloom, and it’s a beautiful sight, except for those who suffer from allergies. Allergens such as pollen can cause all sorts of symptoms for allergy sufferers, such as itchy eyes, congestion, and sneezing. Many people take prescribed or over-the-counter medicines that help allergy symptoms, but some of these medicines can cause side effects that are worse than the original problem. For a more natural solution to ease mild, spring-time allergy suffering, here is a list of 10 home remedies that may be helpful:

  1. It’s hard enough to avoid allergens outdoors, so try not to bring them into your home, too. Keeping windows and doors shut during allergy season can help keep pollen out of your house. Eliminate any cross breeze by shutting off fans that circulate air in and out of the house. Indoor air purifiers/HEPA filters are a great added step to keep your house as allergen-free as possible.
  2. While being outdoors it is difficult to avoid allergens, so one great step is to wear eye protection. Wearing sunglasses (with side shields) or goggles while outside will keep pollen and other allergens from landing in your eyes and causing swelling or itching.

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  1. Taking a steaming-hot shower has two major benefits for allergy sufferers: First, the steam soothes sinuses and clears nasal passages. The second benefit is that the shower washes away pollen and allergens from the skin and hair, preventing the spread of contaminants into your home.
  2. Peppermint tea has essential oils that act as an anti-inflammatory, decongestant, and mild antibacterial. A nice warm mug of peppermint tea can help alleviate irritated nasal passages and a sore throat.

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  1. For those who don’t want to take a shower every time they feel congested, a steam bowl is a simpler way to get similar results. Fill a large bowl with steaming water (add eucalyptus oil for added relief), place a towel over your head, and take deep breathes of the eucalyptus steam.

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  1. Another way to clear your nasal passages is to use a saline nasal rinse. There are many different methods of delivering the solution into your nasal cavity, but the basic concept is to flush out the congestion and keep the passages dry.
  2. For those who can handle spicy foods, wasabi and horseradish are great for clearing your sinuses. Allyl isothiocyanate is the ingredient in these two foods that activates your sinus and tear ducts to promote mucus flow. Also foods like walnuts, flaxseed, and cold-water fish, which are high in omega-3 fatty acids, are great for fighting inflammation when eaten regularly.

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  1. There are a variety of herbs and supplements which have been studied for allergy relief, such as spirulina, goldenseal, and eyebright. The plant extract butterbur has had strong results with reducing airway inflammation, as well as bromelain, which is an enzyme found in pineapple. The stinging nettle is a plant with natural antihistamines, which can be extracted, consumed through tea, or absorbed a variety of other ways.
  2. Consuming locally produced honey on a regular basis is thought to build up your body’s immunity to local pollens. When bees transfer pollen from your region into honey and you eat it frequently, it can slowly inoculate you against regional pollens.

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  1. Since you spend a third of your life in bed sleeping, it is important to protect yourself from allergens in your bedroom. Dust mites are microscopic pests that live in warm, humid environments and feed on discarded human skin cells, therefore your mattress and pillow are an ideal location for them to live and thrive in. The excrement and buildup of dead dust mites can be the cause of allergic sensitivity. To protect yourself from being exposed to dust mites and bed bugs, consider purchasing OMI’s certified-organic cotton Bed-Bug and Dust-Mite Pillow and Mattress Barrier Covers. The tight micron weave prevents these pests from invading your mattress and multiplying, giving you peace of mind and a healthier night’s sleep. Here is a link to view more information about our barrier covers:

http://www.omimattress.com/Accessories.php#Barriers

 

The Cure for Snoring is…

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When it comes to sleep, many people or their sleeping partners have a problem with snoring. Some have turned to nasal strips, while others experience insomnia. This woman found a different, more homeopathic approach to helping her husband with his snoring habit…singing!

Read more from this article to find out how you too may be able to stop your snoring or that of your sleeping partner

“While there are a number of sophisticated medical treatments available, such as nasal and oral devices as well as surgery, Ojay’s solution is more akin to a natural home remedy. The British choir director claims that a series of routine vocalizations, performed 20 minutes a day over the course of less than a month, can reduce snoring significantly. That’s because these ‘singing exercises,’ she says, were formulated specifically to work out throat muscles that have weakened over time. The approach is based on the premise that firming up these muscles would allow air to pass in and out with less obstruction.”

http://www.smithsonianmag.com/innovation/cure-snoring-singing-180949408/

Zzzzz Pose

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If you have a hard time getting enough sleep at night, there may be an easier solution than you think. A more natural and relaxing technique that has been around for centuries may be just the answer you have been looking for: Yoga. I use yoga not only as a great form of exercise and meditation, but as a way to relax right before bedtime. This isn’t a powerful flow sequence, but something more gentle. Follow this great sequence from Women’s Health Magazine (http://www.womenshealthmag.com/yoga/bedtime-yoga), to relax your muscles and mind before taking a long restful night of sleep.

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Short Meditation

Sit up in bed comfortably, either with your legs folded or straight in front of you; whatever you can do with the most ease. Sit up and lean slightly back on your pillows or backboard. Close your eyes and rest your hands on your thighs and just breathe here for a few minutes. This doesn’t have to be a serious meditation but just a short while to do nothing but breathe.

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Seated Twists

Stay in your seated position and twist around to the back of your bed. If you have a backboard you can grab onto that to help your twist. Breathe into the twist for a few breaths and then try the other side.

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Easy Forward Bend

Keep your seated position and gently bend forward at your hips and let your hands stretch out straight in front of you on the bed. This will feel good in your hips and your wholeback

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Legs Extended Forward Bend Flat Back

Slowly start to straighten your legs in front of you. You can keep your knees bent slightly since we are working towards sleep here instead of the power yoga move of the day. Reach towards your feet with your knees bent and keep your back flat. Bend your knees as much as you need to keep your back flat. This is a really nice hamstring stretch.

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Legs Extended Forward Bend Round Back

Keep your legs extended out in front of you and round your back gently over your legs. This is a nice stretch along your spine.

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Lying Down Knee to Chest

Roll back down on your back and rest your head on your pillow. Bring one knee into your chest and grab your shin to pull it closer to you. Breathe here for a few breaths. This lengthens your extended leg and loosens up your hip. Switch legs and do the other side.

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Hamstring Stretch

Extend your leg straight up to the ceiling. Grab behind your knee or closer to your ankle. Keep the leg straight and slowly start to bring it closer to your head on each exhale. Try the other side. Remember to stay gentle with these stretches–almost like you are half-doing them. This will help you drop any tension left in your body before bed.

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Half Happy Baby

Bend your knee again and flex your foot to face the ceiling. Grab the outside of your foot with the same arm as foot and bend your knee towards your armpit. You can also do this with both feet at the same time.

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Bend Knee Lying Down Twist

Bend your knee back into your chest and twist your leg across your body. Turn your head in the opposite direction and bring your arms out to a T shape. Make sure to do the other side.

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Star Shape Twist

Extend your leg that is twisted over and reach with that foot out to the diagonal. Reach with your opposite hand to the opposite diagonal. Look towards your hand. This is a really nice twist. Try the other side.

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Knee Hug

Hug both knees into your chest and rock slowly side to side on your back. Let your whole back relax into your bed.

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Savasana

You’re almost there. Extend both legs out straight into a savasana position. Rest here for a while. If you prefer to sleep in this position then you’re all set and have a great sleep.

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Sleep

The best yoga position: sleep. Roll over on to your side and enjoy your night of rest.

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